This is your peak intensity day — expect heavy compounds and high-volume kettlebell accessories that push your strength and endurance to the limit. You'll leave feeling powerful and accomplished!
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Hip Circle
2 sets × 30s, 30s
Leg Swing
2 sets × 10 reps, 10 reps
Inchworm
2 sets × 5 reps, 5 reps
Squat (Goblet) - Kettlebell
2 sets × 8 reps, 8 reps
Back Squat - Barbell
4 sets × 5 reps, 5 reps, 5 reps, 5 reps
Deadlift (Romanian) - Barbell
4 sets × 6 reps, 6 reps, 6 reps, 6 reps
Pull-Up (Weighted)
Swing - Dumbbell
1 set × 10 reps
Kettlebell Row (Single-Arm) - Kettlebell
Kettlebell Press (Strict, Single-Arm) - Kettlebell
1 set × 9 reps
Kettlebell Romanian Deadlift
Lateral Lunge - Dumbbell
1 set × 8 reps
Ab Wheel Rollout - Ab Wheel
Hollow Body Hold
1 set × 30s
Hip Flexor Stretch
1 set × 45s
Seated Hamstring Stretch
Thoracic Rotation
1 set × 40s
Child's Pose
1 set × 60s